Competitor Training 

Session 1 “AM”
Gymnastics
Super Set
A) Shoulder Dislocates: 3×10
B) V-Ups: 3×10
C) Arch Rocks: 3×10
D) Hollow Open Bar Tap (dynamic with Shoulder Lift): 3×10
Then
2) RING PUSH UP / PLANK COMPLEX: 5×3
3) MUSCLE UP W/ EXTRA PULL (1 SWING, 1 PULL, 1 MU):3×5

Strength
Front Squat: 5×5@90% 5RM

Conditioning
12 rounds: Run 40sec with max incline as fast as possible rest 90 sec btwn.

Session 2 “PM”
Mixed Modal
4 Rounds for time
1:00 Max effort OH Squats @95/70
1:00 Rest

1:00 Max effort HSPU

1:00 Rest

Session 1 “AM”
Weightlifting Wednesday!!!
Mock Meet:
Snatch: 15 min 3 attempts to find 1 RM
Then rest 5 Min.
C&J Then 15 min 3 attempts to find a 1 RM

Session 2
Gymnastics
Super Set
A) Shoulder Dislocates: 3×10
B) V-Ups: 3×10
C) Arch Rocks: 3×10
D) Hollow Open Bar Tap (dynamic with Shoulder Lift): 3×10 Then
1) RING PUSH UP / PLANK COMPLEX: 5×3
2) MUSCLE UP W/ EXTRA PULL (1 SWING, 1 PULL, 1 MU):3×5

Conditioning
24 Min EMOM
Min 1: 30 Sec Assault Bike for calories
Min 2: 30 Sec Row for Calories
Min 3: 30 Sec Run for Calories (tredmill)

Session 1 “AM”
Gymnastics
Super Set
A) Band Pull aprts: 3×10
B) Banded W’s: 3×10
C) Victory’s: 3×10
D) Bridge Rocks: 3×5
Then
1)HeadstandandHold 3x:05sec
2) Freestanding Handstand (Use a spotter if needed but the focus is a static hold not stumbling around on your hands.)3x:05-:15 sec
3) Handstand Walk(Use a spotter in needed but the focus is solid position and locked in midline.)1xME
4) Shoulder Taps: 5×20
5) Strict HSPU: 3x ME
6: Kipping HSPU: 3xME

Weightlifting
Hang Snatch From above the knee: EMOMx12 min 2 Reps@60% (Fast and Perfect)

Strength
Weighted Hip Bridge: 5RM
Pagan Press: 3×10

Session 1
Mixed Modal
Open Wod 14.3
MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
WOMEN – includes Masters Women up to 54 years old Complete as many reps as possible in 8 minutes of: 95-lb. deadlifts, 10 reps
15 box jumps, 20-inch

Session 1
Weightlifting
Power Snatch: every 90 sec for 12 min 2×60% 2×70% 2×75% 2×2@80%, 3×%
Power Clean & Jerk: every 90 sec for 12 min 2×60% 2×70% 2×75% 2×2@80%, 3×%

Conditioning
Row 1k x4 rest 1:1 btwn. These are Max effort sets you should try to match or beat your PR.

Session 2
Strength
Front Squat: 5RM

Mixed Modal
3 rounds of:
12-9-6
OHS 95/65
TTB
Rest 1:1 between efforts

Session 1
Weightlifting / Strength …Weightlifting Wednesday TBD

Session 2
Gymnastics

Session 1
Mixed Modal
4 rounds of:
15 Thrusters 95/70
15 Burpees over Bar
Rest 1:1

Session 2
Weightlifting
Hang Clean From above the knee: every 90 sec for 12 min X2 Starting @60% add 5-10 lbs per set building to a max

Strength
Sumo DL: 3RM then every 90 sec 3-2-1-1-2-3 @90% of your 3RM
Pagan Press: 3×10

Conditioning
2 Rounds for Time
50 Cal Air Assault
25 GHD Sit-ups
25 GHD Raises
100 DBLU’s

Mixed Modal
10 min AMRAP:

7 Muscle-ups

21 Burpees

Conditioning ****Post Wod

EMOM 5:
30 Second Air Assault Sprint Rest 5 minutes
EMOM 8:
25 Second Air Assault Sprint Rest 5 minutes
EMOM 10:
20 Second Air Assault Sprint

Session 1
Gymnastics
1) Beat Swing: 3×10
2) Top of Pull Hold + Negative: 3x:05 +:05
3) C2B Pull-ups: 3×3, 1xME if you can perform 20 or more Stop @20 focus of perfecting tight kip. 4) 3 Pull-ups + 2 Chest 2 Bar Pull-ups + 1 Bar Muscle up: 3×1
5) Bar Muscle up: 2×2, 1xME

Weightlifting
Snatch: every 90 sec for 12 min 2×60%

Conditioning
Row 6K @85% of your 5K pace